The 5 Best Biceps Exercises To Get Bigger Arms

You have seen really fit guys before with big arms and you are probably wondering how they did it. There are many different exercises to build the arms but I have seen the best results applying these 5 best biceps exercises to get big gains.
  1. Standing EZ Bar Curls: Grab an EZ bar and hold it with both hands using a palm up grip. Begin with your arms relaxed and extended down. I recommend a shoulder width grip rather than a narrow grip. Bring the arms up slowly and down slowly.
    Standing EZ Bar Curls
  2. Incline Bench Dumbbell Curls: Sit on an incline bench slightly angled from an upright position. Grab a pair of dumbbells and let your arms hang straight down. Perform a biceps curl either one at a time or with both arms at the same time. Squeeze the muscle at the top and lower the weight slowly.
    Incline Bench Dumbbell Curls
  3. Concentration Curls: This exercise is done using one dumbbell at a time. Sit on a bench and have the arm holding the dumbbell rest against the leg. The arm should be hanging down and relaxed. Proceed to curl the dumbbell in a slow and controlled motion.
    Concentration Curls
  4. Hammer Strength Curls: This exercise is performed much like a standing dumbbell curl. The difference in this exercise is you will hold the dumbbells with the palms in.
    Hammer Strength Curls
  5. Preacher Curls: Use a preacher bench to rest the arms on the padding. Your chest will press up against the padding as you curl the weight. Use a straight bar or an EZ bar.
Preacher Curls
These exercises make a good addition to your biceps workout if you want to get bigger arms. In order to achieve the best results I advise against using all of these exercises in one workout. Simply choose 2 or 3 and perform 3 or 4 sets of each exercise.
If you have been struggling to get better results for your arms simply experiment with what I consider to be the 5 best biceps exercises.



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